I'm excited to present you with my easy vegan pumpkin soup recipe using pumpkin puree. This simple soup proves to be the most warming, healthy, and nourishing meal on a chilly day. You can enjoy it as a wholesome breakfast, brunch, appetizer, light lunch, or cozy weeknight dinner.
What's more, it's vitamin A rich (high in beta carotene), fiber-packed, vegan, vegetarian, gluten-free, dairy-free, and antioxidant-rich.
In the middle of these cold winter days, there is nothing more comforting than a big bowl of ultra-creamy pumpkin soup with coconut milk. Don't you think?
Best Vegan Pumpkin Soup Recipe
If you love pumpkin, you're going to love this amazing plant-based dish.
What could be better than a quick clean soup that soothes your soul and fills your stomach with healthful good-for-you ingredients?
Yes, you can whip it up that fast if you use canned pumpkin puree (no need to roast a whole pumpkin) or pre-made homemade pumpkin puree (if you want to roast it at home). It's a great way to use any pumpkin leftovers from your Thanksgiving table, too.
You must try my dessert-like pumpkin pie smoothie or these chewy pumpkin chocolate chip cookies. They're an amazing way to use up any pumpkin or butternut squash leftovers, as well. We're striving to maintain a zero-waste kitchen, right?
Spend your precious time with your family while feeding them a tasty nutrient-dense meal, which I'm sure everyone will love.
I know you don't want to spend all day (or night) in the kitchen so I prepared this hearty homemade pumpkin puree soup just for you. It requires only 20 minutes of cooking time. Pretty fast, hah 🙂
And, now, let's make it together!
Vegan Pumpkin Soup Ingredients
You'll need a few inexpensive pantry staples to cook this immunity-boosting pumpkin soup. Here they're:
- Pumpkin puree (homemade or store-bought, NOT a pumpkin pie mix)
- Coconut milk
- Small onion
- Fresh ginger
- Ground cinnamon, ground nutmeg, dried garlic, ground black pepper, salt
- Water
- Pumpkin seeds (pepitas) - optional
- 1-2 Whole Anise star - optional
As always, you can find the full recipe with a list of ingredients with measurements in a printable recipe card at the end of this post.
Time needed: 25 minutes.
How to make a creamy pumpkin soup from scratch?
- Sauté onion, ginger, and spices
First, start by heating a large pot over medium heat. Add olive oil and diced onion. Sauté for 6-7 minutes, or until onion is translucent, stirring occasionally. After that, add finely chopped ginger, cinnamon, nutmeg, salt, black pepper, garlic, and sauté for additional 2-3 minutes.
- Cook it up and blend
Next, add pumpkin puree, coconut milk, and water. At this point, you can add 1-2 whole star anise (optional). Add it ONLY if you like its fragrant licorice aroma.
Let it simmer, covered, on low-medium heat, stirring frequently for 10 minutes (be careful not to let it burn, thick and creamy soups burn easily if you don't stir them frequently). Remove anise star (if using).
Use an immersion blender to blend it immediately until silky and smooth. If you haven't an immersion blender, use a regular blender to puree the soup. Make sure you allow it to cool down before transferring and blending in batches. - Serve and enjoy
It’s best to enjoy it warm as a side, starter, appetizer, or as a comforting meal for lunch or dinner. Serve with additional coconut milk garnished with pumpkin seeds, roasted hazelnuts, and dried cranberries. Store cooled leftovers for up to 2-3 days in the refrigerator or in the freezer for up to 1 month.
Keep this homemade pumpkin soup for up to 3 days in the refrigerator, or store it in a freezer-friendly container for up to a month in the freezer. Just thaw, then reheat on low heat adding a little bit of water or non-dairy milk if very thick.
Absolutely! This velvety pumpkin soup is a POWERHOUSE of various vitamins, minerals, and antioxidants. Since it's packed with essential nutrients, it boosts your immune system and helps your body function its best, especially on these colds & flu season days. Moreover, pumpkin is high in beta-carotene, an organic, strongly colored red-orange pigment, which your body turns into vitamin A. This vitamin together with compounds like lutein and zeaxanthin, found in pumpkin, may prevent vision loss, protect your eyesight naturally, and may keep your skin strong and healthy. Because this effortless soup is incredibly filling and satisfying it'll surely keep your appetite in check until the next meal.
Preheat the oven to 400°F / 200°C. Cut pumpkin in half lengthwise. With a spoon remove all the seeds and strings. Brush pumpkin flesh with oil, sprinkle with a pinch of salt and place flesh down on the baking sheet lined with parchment paper. Bake for 35-45 minutes or until fork-tender. Roasting time will depend on the size of your pumpkin. Remove from the oven, let it cool, and use it in your favorite recipes. If you want to make a homemade puree, simply blend its flesh in a high-speed blender or food processor until smooth and creamy. Yes, it's that easy!
Why you'll love this vegan hearty soup? It's:
- Gently Spiced
- Soul Feeding
- Kid-Friendly
- Quick & Cheap Meal for 2
- Budget-Friendly
- Lovingly Colorful
- Beyond Delicious!
More Healthy Soup Recipes
- Vibrant Detox Soup with Red Cabbage
- Meat-Free Golden Potato Soup
- Perfectly Green Low-Calorie Soup
- Hearty One Pot Green Peas Soup
- Protein-Packed Red Lentil Soup
Creamy Vegan Pumpkin Soup Recipe
Equipment
- 1 Immersion blender or regular blender
- 1 Cooking pot
- 1 Wooden spoon
- 1 Wooden cutting board
- 1 Knife
Ingredients
- 3 cups pumpkin puree homemade puree from roasted pumpkin or canned (see notes below)
- ¾ cup coconut milk plus more for serving if you like
- 1 small onion finely diced (approx. ½ cup chopped)
- 1 teaspoon fresh ginger peeled, finely chopped
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground nutmeg
- ¼ teaspoon dried garlic
- ¼ teaspoon black pepper freshly ground
- ¼ teaspoon salt
- 1 and ½ cups water fresh
- 4 tablespoon pumpkin seeds (pepitas) for garnishing, optional
- 1-2 whole anise star optional
Instructions
- First, start by heating a large pot over medium heat. Add olive oil and diced onion. Sauté for 6-7 minutes, or until onion is translucent, stirring occasionally. After that, add finely chopped ginger, cinnamon, nutmeg, salt, black pepper, garlic, and sauté for additional 2-3 minutes.
- Next, add pumpkin puree, coconut milk, and water. At this point, you can add 1-2 whole star anise (optional). Add it ONLY if you like its fragrant licorice aroma.Let it simmer, covered, on low-medium heat, stirring frequently for about 10 minutes (be careful not to let it burn, thick and creamy soups burn easily if you don't stir them frequently)Remove anise star (if using).Use an immersion blender to blend it immediately until silky and smooth. If you don't have an immersion blender, use a regular blender to puree the soup. Make sure you allow it to cool down before transferring and blending in batches.
- It’s best to enjoy it warm as a side, starter, appetizer, or a comforting meal for lunch or dinner. Serve with additional coconut milk garnished with pumpkin seeds, roasted hazelnuts, and dried cranberries. Store cooled leftovers for up to 2-3 days in the refrigerator or in the freezer for up to 1 month.
Notes
- You can easily make homemade pumpkin puree by blending roasted pumpkin in a blender or food processor. If you're short on time simply use store-bought pumpkin puree (NOT a pumpkin pie filling)
- If you don't have small onion at hand simply use one half of a normal size onion.
- You can substitute fresh ginger with the same amount of ground ginger, as well.
- Keep in mind that the star anise's flavor is very strong, so don't leave it in the soup longer than 5-10 minutes. Remove it immediately after boiling the soup or don't use it at all if you are not a fan of its strong licorice flavor.
- Never put hot liquids in your blender because it may create enough pressure to “blow” the lid off the top thus making a big mess in the kitchen. Let your soup cool before blending.
- If your soup is too thick to your liking simply stir in more coconut milk or water and reheat on medium-low heat.
Nutrition
Did you try this easy vegan pumpkin soup? If you tried it, please rate it, leave a comment below, and share your photo on Instagram with the tag @go_eatgreen and hashtag it #go_eatgreen. I would love to see your pictures and your comments just make my day!
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Love, Marinela💚
Aneta
This is the best pumkin soup recipe🧡
Marinela
Thank you, Aneta, for your lovely comment, I greatly appreciate it!
Plants delish
This looks so much better than my butternut squash soup recipe. I can imagine the ginger and star anise compliment this so well. I will definitely be making this. Thankyou for the recipe.
Marinela
Yes, ginger and star anise make this easy soup so warming and special, let us know if you give it a try. Thank you for commenting!
Tavo
Love these cozy and delicious flavors! Looks like such a comforting meal.
Marinela
Thank you, Tavo!
Kayla DiMaggio
This creamy vegan pumpkin soup was so delicious! I loved how smooth and silky it was! It was perfect!
Marinela
I'm glad you enjoyed it, Kayla! Thank you for this lovely comment!
Natalie
I haven't cooked pumpkin soup in a while. I will give your recipe a try, for sure. Looks amazing and so healthy.
Marinela
Thank you, Natalie, let me know if you give it a try!
nancy
pretty photos and very tasty soup
Marinela
Thank you, Nancy, I'm glad you like it!
Shilpa
Hearty and comforting.. this soup is perfect for winter nights!
Marinela
Absolutely! Thank you. Shilpa, for this lovely comment!
Anaiah
This vegan pumpkin soup is so creamy and full of flavor. The garnishes add a nice crunch and make it look so beautiful. It is so comforting and nourishing. The whole family enjoyed it!
Marinela
I'm so happy your family enjoyed this easy pumpkin soup, Anaiah! Thank you so much for commenting!